About Target Heart Rate & Cardio Training Zones (Karvonen)
Maximize your cardiovascular workouts. Computes maximum heart rate (HRmax), heart rate reserve (HRR), and 5 targeted training zones (Warm-Up, Fat Burn, Aerobic, Anaerobic, VO2 Max) using the gold-standard Karvonen formula.
Key Capabilities & Features
- Karvonen formula calculation based on resting heart rate
- Calculates exact BPM ranges for 5 cardio training zones
- Maximum heart rate (HRmax) and heart rate reserve (HRR) metrics
- Color-coded athletic zone guide with physiological benefits
How to Use Target Heart Rate & Cardio Training Zones (Karvonen)
Enter Age
Input your current age in years.
Enter Resting HR
Provide your resting pulse rate in beats per minute (BPM).
Inspect Zones
Review your personalized BPM target ranges for each workout intensity.
Privacy & In-Browser Execution Guarantee
Fitness data remains confidential on your device.
Frequently Asked Questions
How does the Karvonen formula determine target heart rate training zones?
The Karvonen formula calculates Target Heart Rate as: [(Max Heart Rate - Resting Heart Rate) * % Intensity] + Resting Heart Rate. By incorporating your individual resting pulse, it provides far more personalized training zones than basic age-based formulas.
What are the five primary cardiovascular training zones?
Zone 1 (50–60% HRR) is active recovery; Zone 2 (60–70%) develops aerobic endurance and fat oxidation; Zone 3 (70–80%) builds aerobic capacity; Zone 4 (80–90%) increases anaerobic threshold; Zone 5 (90–100%) is maximum VO2 max effort.
How is Maximum Heart Rate (MHR) estimated?
The calculator supports both the classic Fox formula (220 - Age) and the newer, clinically validated Tanaka formula (208 - 0.7 * Age) for superior accuracy across older adults and athletes.